Macros have been covered - find out what's next?

What happens now we are up to date with what macros are and how important it is not only to eat a balanced diet, but to actually know what a balanced diet consists of.

How many calories do I need per day?

Lifting weights burns calories!

This is the all important question everyone talks about with reference to dieting, fat loss, muscle gain etc etc.

Gone are the days of ridiculously low calorie dieting. It has now been proven that restricting calories below a certain limit will hinder weight loss rather than enhance it.

The very first thing that you need to know when determining daily calorie intake is how much your body requires at rest. This refers to when you are asleep and movement is minimal. During this time you will still need calories to keep your body functioning but they will be burnt at a very low rate. This term is called your 'basal metabolic rate' or BMR. There are numerous calculators that are available online, just search for 'bmr calculators' and you will come across many.

When you have this figure you can begin to have an idea on what you as an individual will need in order to reach your fat loss/muscle building goals. Note that I don't mention the word 'weight loss' as in order to have the 'toned' appearance that we all aspire to, it is the fat around the muscle that needs to go to reveal more of the muscle underneath.

In order for us to lose fat we need to be in a caloric deficit and in order to build muscle we need to be in a calorie surplus. I am sure some of you are thinking that do people really want to add weight? But of course we do - not only do we want to lose fat but there will come a time for many of us when we wish to have a strong, defined and toned look!

I hope this gives you food for thought! Looking forward to the next instalment.....